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CrossFit 4/24/2018

23
Apr

CrossFit 4/24/2018

Gymnastic warm up:
2 rounds for quality
15 Band pull aparts
15 Overhead Band Pull Aparts
5 Walking Inchworm W/ Push Up
3 Wall Walk

Butterfly Pull Up Progression:
3 rounds for quality
8 Ring Pull Up/ Ring Row
30 second chin over bar hold/ 5 pull up negatives
20 sec L hang (scale with knee tuck)

Strength:
EMOM- 5 Minutes
5 Foot Elevated Ring Row @50×0

WOD:
8 minute Amrap
12/10 Cal Bike
8 Power Snatch
8 Burpees

Rest 4 x 2

Scaled: 85/55
Masters: 115/80
RX: 115/80

Intent: Be consistent between AMRAP’s. Set a pace and hold onto it.